WARM UP – MOBILITY
Quick dynamic warm-up and stretch
Tech: GHD sti-ups + D-Ball cleans
Review 3 other WOD stations and give a few mins to warm-up
WOD A
HUMPDAY SWEAT
Complete for total reps/cals combined: (38 min total)
At each of the 4 stations complete:
3 min AMRAP
1 min rest
2 min AMRAP
1 min rest
1 min AMRAP
2 min rest & transition to the station –
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1) 50ft Sled push lengths (55/35) (10ft = 1 rep)
2) 30 Doubleunders (3 DU = 1 rep) + 3 wall walks (13 reps/rd)
3) Bike for Cals
4) 5 D-Ball cleans (100/70) + 10 GHD Sit-ups (15 rep/rd)
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Treat each station like one 6 min AMRAP, pick up where you left off after each rest station.
ACCESSORY
Cooldown, Stretch / mobilize areas of restriction
